Barbell Club – Wed, Jun 14

CrossFit Fixx – Barbell Club

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Workout Notes

– Build to a 3-rep-max hang power snatch.

– All three reps must be unbroken, but unlike in previous weeks, you are not required to pause at any point.

– Aim to perform at least 6 attempts within the 20:00 clock

– In Accessory – I, rest as needed and build to your heaviest set 10. Remember to squeeze your thighs after you stand up. Do not redip under the bar.

Warm-up (Checkmark)

3 sets:

15 jumping jacks

10 PVC pass-throughs/hang muscle snatches/hang power snatches

5 seated box jumps

– Use a PVC.

– Progress to a new PVC exercise each round.

1-2 sets:

5 BTN push presses

5 BTN push jerks

5 hang muscle snatches

5 hang power snatches (pause at the mid-thigh for :02)

– Use an empty bar.

– BTN = behind-the-neck

3-4 sets:

3 hang power snatches (building)

Main Lift (Weight)

On a 20:00 clock:

3-rep-max hang power snatch
– Build to a 3-rep-max hang power snatch.

– All three reps must be unbroken, but unlike in previous weeks, you are not required to pause at any point.

– Aim to perform at least 6 attempts within the 20:00 clock

– In Accessory – I, rest as needed and build to your heaviest set 10. Remember to squeeze your thighs after you stand up. Do not redip under the bar.

Accessory – I (3 Rounds for weight)

3 sets for load:

10 hang muscle snatches

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